Name: Playbook - Sweat Rewards - week 1 D4- mobility work
Uploaded: 2024-01-02T14:44:05.362Z
Duration: 35 min
Description: week 1 D4- mobility work

🔥🔥 great timing my body was ready for a break.

Renee

This was a workout however very good because now I can do yoga tmrw 💪🏾😅☀️🚪

michelle

Carmen

Lord my hips are sooo tight. Thank you for the hip openers.

Nisha

Dianne

Best stretch ever I really needed that👏🏾

Chenai

Definitely needed that reset. I didn’t realize how tight I am in some muscle groups

Tari

Exercises to help you increase your flexibility & joint range of motion

- Start in a kneeling position with hands at your sides
- Look down, slowly rotate your head in a 360 degree circle 
- Rotate it back

Mobility - neck rotations

- Sit on the floor with legs crossed arms beside u on the floor
- Lift 1 arm up to ear level and lean to the opposite side feeling a stretch in the obliques
-perform 8-10 reps each side

Mobility - seated oblique stretch

Warm up

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat camel

Rotate 10 reps clockwise & 10 anti clockwise

Mobility-spine rotations

Mobility- needle thread

- Starting on your knees with a flat back reach your hands out in front of you

Mobility- childs pose + cobra

spine mobility

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
-extend 1 leg into the air and return to chest

Mobility - downward dog extension

- Sitting on the floor with knees bent 90 degrees and hands behind your back
- Lower one knee to the ground until it is flat on the floor
- Rotate hips and lower opposite leg onto the floor

Mobility - internal & external rotations

Mobility- 90/90 rotations + raise

- Start on your hands and knees
- Lift 1 bent leg up and back 
- Rotate in a circular motion externally

Mobility  - Kneeling hip CARs

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees
-raise calves 4 times

Mobility-Sumo squats (bodyweight)

Hip Openers

- Stand with band on your feet
- raise 1 knee to hip height and adduct out adding tension to the band
- Release and repeat

Mobility-Banded high March

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Mobility-Good morning

Mobility- hip flexor + hamstring flow

- Sit on the floor with legs straight and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- return to seated position and reach for your feet

Mobility - reverse table top

Hamstrings & Hip Flexors

week 1 D4- mobility work

I love new challenge, I just need to commit and complete😬

Shannon

Ruth

Decide, Commit, Succeed Challenge Intro

It’s was simple but intense. I wanted to stop but I was like if u can’t do this how will u make it through out the week

labrisha

I definitely underestimated this workout! I’m soaked in sweat! 💪🏾

Asha Fears

Week 1 D1 Power Dumbbells

Great workout, I also had to modify some, but I finished.

SaMora 

Did a lot of modifications today, but still for a good workout.

Definitely a little challenging but managed to get through this workout faster than yesterdays. 🎊

Week 1 D2  Functional Factors

Won't lie I didn't wanna work out today but glad I did. It burned oh so good!!!

Olivia

Week 1 D3 Cardio Chaos

👍🏾👍🏾i got a flow again which is good. That’s my cardio✍🏾💯🚪

week 1 D4- mobility work

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